Senior Magnificence & Life-style Director
Senior Magnificence & Life-style Director
Alexandra Engler is the senior magnificence and life-style director at mindbodygreen and host of the sweetness podcast Clear Magnificence College. Beforehand, she’s held magnificence roles at Harper’s Bazaar, Marie Claire, SELF, and Cosmopolitan; her byline has appeared in Esquire, Sports activities Illustrated, and Attract.com.
Picture by mbg Artistic / courtesy of supply
October 21, 2024
After chatting with doctor and former CrossFit athlete Julie Foucher, M.D., M.S., I don’t know if I’ll ever complain about being busy once more. The board-certified household doctor, who’s now primarily based in Kentucky, has a level in Biomedical Engineering from the College of Michigan and completed her residency coaching on the Cleveland Clinic. She additionally has a grasp’s in diet and accomplished an Integrative Drugs Residency program by means of the College of Arizona.
Oh, and I ought to add: She’s additionally one of the vital profitable ladies athletes to ever compete within the CrossFit video games. From 2010 to 2015, Foucher competed within the video games (whereas persevering with her schooling, I’d add). At her top, she completed 2nd in 2012 and third in 2014—and by no means completed exterior the highest 5 in all 4 years of competing. Her profession ended with a devastating achilles harm in 2015, a yr she was thought of a favourite to take the title.
Now, Foucher brings that drive and keenness to her observe—the place she focuses on how one can marry health, diet, and medication for full physique well being.
I spoke along with her about her time competing, “retirement” from the video games, and what her wellness routine seems to be like now. Right here, her insights.
Mindbodygreen: I’ve been speaking to numerous athletes about psychological toughness and psychological resilience that goes into being an athlete—not simply bodily. CrossFit is famously difficult. How did you get your self in that mindset to have the ability to push by means of? Not simply in competitions, however day-to-day?
Julie Foucher, M.D., M.S.: I feel it’s the day-to-day that is the toughest, proper? It is easy to point out up when you could have numerous followers and also you’re on an enormous stage, however it’s tougher to point out up day-to-day.
I went by means of many alternative phases of studying and development throughout my competitors years and nearly all of it was within the psychological facet of competitors.
Whenever you begin, it is easy to do one thing whenever you’re good at it—you simply wish to preserve going as a result of, nicely, you’re good at it. It’s simple to assume, In fact, I am going to preserve going.
As soon as issues acquired actually troublesome—which is after I began medical faculty, so my complete life was coaching and going to high school—I noticed I hadn’t requested myself why I used to be doing this or why competing was necessary to me.
And till I answered that query, it grew to become very difficult for me. I struggled loads—even simply feeling motivated to observe. I additionally developed numerous nervousness and was even depressed for some time. What helped me probably the most was actually figuring out why I wished to do that.
And I feel that is true for something in life, whether or not it is a competitors, your work, or changing into a dad or mum. It’s necessary to spend time honing in on why you are doing what you are doing—that’s the way you get by means of the times which can be arduous, as a result of not on daily basis is simple and enjoyable.
mbg: What did you find out about your self by means of that journey with CrossFit competing?
Foucher: The opposite side of my development was how I realized and grew each single yr. I used to be constructing upon my very own confidence in competing. I used to be all the time somebody who did fairly nicely, however I don’t assume I ever really knew that I used to be adequate or what I used to be able to. I all the time ended up stunning myself.
And I feel that’s what held me again from most likely doing higher. I used to be on the rostrum twice, however by no means received the CrossFit video games. And I feel the most important motive for that’s as a result of I didn’t really consider I used to be able to it deep down—that’s till my final yr, after I tore my Achilles [so I couldn’t compete in the final competition that year].
So for me, it’s simply been about increase my confidence. I feel that is one thing that is true for every thing in life and that every one people battle with it doesn’t matter what it’s that you just’re pursuing. That confidence and that perception in your self is so key to with the ability to obtain no matter it’s that you just’re getting down to obtain.
mbg: I discover that so relatable. I really feel lots of people battle with these limiting beliefs about themselves.
Foucher: I can provide one instance. It was the 2011 CrossFit video games. The yr earlier than, my first yr as a rookie, I had positioned fifth. There was loads for me to be taught, however I used to be doing nicely—and I used to be able to profitable that yr, or not less than being on the rostrum.
There was a selected occasion the place we needed to push a sled throughout the stadium, and there have been three rounds. The primary two rounds I used to be main the occasion and had no drawback pushing the sled. Then within the third spherical, I noticed that the lady who had received the yr prior was proper behind me. And for some motive in the midst of that spherical, I finished pushing the sled to shake my arms out. She handed me after which I completed.
Trying again on it, I actually consider that it was as a result of subconsciously I did not consider that I needs to be in entrance of her, as a result of she was the reigning champion. It’s loopy how these unconscious beliefs then drive our behaviors and people little day-to-day selections which have a huge impact on our lives.
mbg: You talked about balancing each CrossFit and going to med faculty. How did you do it? I can’t think about how difficult that will need to have been…
However to start with, it’s a little bit misleading to say I used to be doing each all the time, as a result of it was just one yr during which I used to be really full velocity forward on each. It was throughout my first yr of med faculty after I was competing. And through that point, I used to be very fortunate to have the ability to juggle some issues in med faculty so I may compete. Then from there, there have been occasions after I would take off competing or I targeted on analysis and prolonged my med faculty.
So one factor to recollect is that whenever you take a look at people who’re doing issues that appear to be unattainable—nicely, are they really doing them? As a result of it sounds so intense—med faculty and CrossFit. And positive, it was actually arduous, however there was solely that one yr that I used to be all in on each endeavors.
The opposite side—one which I don’t like—is there have been so many areas of my life that suffered. I’m not pleased with how I dealt with it, as these two issues had been my sole focus. A whole lot of different issues dropped to the background. For instance, I didn’t put money into numerous relationships.
As soon as I exited that stage of my life—you already know, faculty, residency, competing, and achievement—I lastly took a deep breath and took time away. I noticed how I had numerous this backwards by way of placing achievement above every thing else.
I’ve needed to do numerous work personally by reinvesting in these relationships—spending time repairing, therapeutic, and making them proper. I needed to work on my true priorities, and put relationships on the prime.
Picture by mbg Artistic / courtesy of supply
mbg: Once more, I really feel like that’s very relatable. I feel numerous us can look again at our lives and assume, Hmm perhaps I didn’t have my precedence rankings fairly proper. It’s arduous to inform within the second, since you assume you’re making the appropriate decisions.
Foucher: That is what the world needs you to consider: you need to work so arduous and make a lot cash and obtain, obtain, obtain. And generally if we pay an excessive amount of consideration to these messages, we get lose the issues which can be really necessary to us.
mbg: I wish to discuss the way you care for your self. I do know you’re retired, however I’m going to imagine you’re nonetheless superb at taking good care of your self. Let’s begin with sleep. How are you prioritizing sleep?
Foucher: Properly, I all the time have been somebody who simply has to prioritize sleep as a result of if I do not, I do not operate. I suppose I did it after I was in school: I keep in mind going by means of prolonged durations of sleeping 5 or 6 hours an evening and pulling all-nighters. However since then, no, I can’t operate after an evening or two like that.
I feel numerous it comes from trial-and-error during which you understand what you actually need to have the ability to operate at your finest. I might like to be rather more in line with my bedtimes, however, fortunately,I’m an excellent sleeper, so so long as I permit time for it, I get sufficient.
mbg: What do you eat to really feel your strongest?
Foucher: I feel I used to be definitely rather more strict on my diet—particularly by way of the standard of meals—after I was competing. I might barely eat any sugar. I keep in mind at one level my cheat meal was like a sq. of darkish chocolate.
I am definitely not like that anymore, I actually attempt to eat simply entire meals and prioritize fiber, fruits, greens, and protein. So so long as I am getting these issues on daily basis, I really feel like I am in an excellent place.
mbg: This goes again to your coaching days, however I like asking athletes this query: what’s probably the most intense factor you’ve ever finished in hopes of optimizing your efficiency?
Foucher: This was proper on the finish of my competitors profession. Somebody I labored with on the time discovered a software that creates a excessive altitude surroundings. There’s a tent that you just put over your mattress, so that you’re sleeping at a excessive altitude at night time. And there was this factor that you’d put on whereas driving a stationary bike that mimicked a excessive altitude. So I did {that a} couple occasions every week to enhance my cardio capability. I solely did that in my final season, so it’s arduous to say what impression it had—however it felt fairly excessive.
mbg: by way of motion these days, what are you doing?
Foucher: I’ll all the time do CrossFit. I feel it’s the finest, best option to keep match.
However for me, it seems to be very completely different lately. I might say the exercises I do now are mainly the warmups I used to do. However the focus has shifted. So as an alternative of my focus being on my efficiency and the numbers that I am placing up, it’s so rather more about how I really feel and about my psychological well being. It’s nearly feeling good.
A whole lot of occasions that appears like a fast exercise that I do in my storage fitness center. And I nonetheless love going to CrossFit associates after I can and being in that group and the category surroundings.
Then I additionally combine in different issues. I stroll loads, go to yoga as soon as every week, and have began enjoying pickleball. Even generally I do pilates, which is completely completely different.
mbg: what’s your favourite option to decompress? It doesn’t have to have something to do with wellness both…
Foucher: I might say this has loads to do with wellness, however with the ability to spend time in nature. Nature is a very nice option to decompress. I discover being away from expertise is what brings me again to myself.
mbg: What recommendation would you give younger women or ladies who’re excited by changing into athletes themselves? Not simply CrossFit, however any kind of sport…
Foucher: I feel the primary piece of recommendation is to maintain attempting issues till you discover one thing that you just like. I used to be fortunate sufficient in that my mother and father inspired me to strive numerous completely different sports activities after I was youthful. Then I noticed some women on the playground on the bars and requested my mother to signal me up for gymnastics—and that grew to become my fundamental sport rising up.
Even after gymnastics was finished, I actually felt this deep need to proceed competing and proceed creating my health. However I didn’t know the place to go till I discovered CrossFit a pair years later.
So I might say simply preserve an open thoughts and preserve attempting issues till you discover what you’re keen on.
mbg: That’s nice recommendation… so many athletes have commented on the way it’s so necessary that the love and keenness are there from an early age.
Foucher: The opposite recommendation I’ve comes from a girl who competed in CrossFit earlier than I began, Lindsey Smith. She as soon as advised me that she thinks about train or shifting your physique simply the identical approach she thinks about brushing your tooth: It is simply one thing that you just do each morning.
Motion is a part of being a human. I’ve associates who instill that of their youngsters—for instance, each morning earlier than faculty, all of them do a exercise collectively. I like fascinated by it that approach. So simply ask your self: how do you progress your physique on daily basis, and that’s one thing you get pleasure from?
mbg: I feel there are such a lot of classes from enjoying sports activities that may apply to on a regular basis life. What has competing in CrossFit taught you that you just’ve utilized in different areas of your life?
Foucher: One of many causes I like CrossFit is as a result of it permits each one who participates the expertise of being an athlete—extra so than you would possibly in the event you simply go to the fitness center and run on the treadmill by your self.
I feel one of many fundamental classes that I realized by means of competing in CrossFit and coaching CrossFit that I apply in the remainder of my life is how it’s so necessary to interrupt issues down into the following step.
I feel whenever you take a look at an general objective, it may be very overwhelming. For instance, you would possibly say “I wish to compete within the CrossFit video games a yr from now” and so your coach provides you this program. It might be damaged down by weeks, however then you definately see all the issues you might want to do this week. You begin to get anxious.
However in the event you simply deal with what you’re doing proper now and what’s subsequent, it turns into a lot clearer. Give attention to doing the very best you could within the second—don’t take into consideration the 5 different issues you need to do later.
I apply that in my life on a regular basis. I all the time wish to have a roadmap and objective of the place I am going—irrespective of if it’s work, private life, or household—so I can take a look at the large plan, however then I break it down into what are the steps. I simply ask myself: What am I doing right now that’s getting me nearer to my objective?
